Pain Equals Growth

I've been focusing lately on my overall conditioning and have geared my Long Cycle training to provide that for me.  When I was training for well-rounded fitness conditioning was never an issue.  I would blast my body in a variety of high intensity movements and patterns that would keep me in amazing shape.  I always like random workouts and ones with a whole lot of variety.  Before I began training for my goal of Master of Sport every workout was different from the last.  I hadn't performed the same workout in years and years.  That makes it a lot of fun and very exciting to never know what will be coming.  It also opens the door for creativity and spontaneity.  This is also how I train my clients.

Now that I began Long Cycle training I must keep it very consistent and very similar from workout to workout.  Only then will my body adapt to the stress, style, and movements I'm putting it through.  When it adapts, I progress.  When I progress I get one step closer to my goal--- all good things.  I used to look forward to every “Pre- Long Cycle” training workout before due to the variety and constant challenge because of the random exercises and intensity.  I now look forward to every Long Cycle practice session because I can very closely and clearly monitor my continued progress.  I like seeing even incremental changes no matter how small or large.  I enjoy the consistency because each workout will be similar so I know what to expect.  Now don't mistake me here for the workouts being easy.  Trust me when I say they certainly are not.  In fact in many ways they are more challenging than anything I have ever done.

One bell is very manageable, but now that I have been introducing 2 bells it is a whole different animal.  Breathing for me is the issue.  This doesn't have anything to do with my conditioning.  It has everything to do with the weight resting right on my rib cage pressing down everything its got on my precious lungs.  Try having two 20kg (44lbs) or 24kg (53lbs) AKC Pro-Grade Kettlebells blast off your chest and then crash back down with every rep for several minutes on end.  In the beginning of my training I felt like I had been in a severe car accident every day for almost a month.  It can be quite tolling, but that's the name of the game.  I still don’t think the back of my rib cage has ever completely healed. I swear new muscles get effected all the time with this type of training.  One day, after much practice- BUT hopefully sooner than later- I will get my perfect rack position and then it won't be so bad.  Until that day I'll just learn to endure some extra pain and discomfort in order to grow beyond.

Pain is inevitable.  In fact I welcome it.  If I don't have some degree of it then it isn't a good day.  I firmly believe that in order to grow in any way we must go beyond and in order to go beyond we must experience some pain whether that is physical, mental or both.  Pain changes us.  Pain leads us.  Some people call it stress.  Some call it insomnia.  Some call it life frustration.  Some may call it work.  Some call it being burnt out.  Some call it struggle.   Some call it having a pole up the rear!  In the end (no pun intended) it's all pain and how we manage it is how it will affect us.  Personally I am doing my best to manage the pain I have.  I have some personal struggles (ok pain LOL) just like everyone else and then I have my welcomed physical pain.  In my personal training sessions some of my clients call me a sadist.  I agree and then inform them that I'm also a masochist.  The combination just works very well for me in my business and in my life.  :) 

My last few workouts were as follows:

Workout 122708:

6 Min. OALC @ 20kg and 10rpm

4 Min. OALC @ 20kg and 12rpm

2 Min. OALC @ 20kg and 14rpm

Then:

3 Min. Jerks @ 2 20kg

Then: 

100x JS

20 Min. Run 7-9mph

­­­­­­­­­­­­­­­­­­______________________________________________

Birthday Workout 122908:

2 Min. Long Cycle @ 2 24kg and 8rpm

Then:

3 Min. Long Cycle @ 2 20kg and 10rpm for minute 1 and 8rpm for minutes 2 and 3.

Then:

30 Min. Run

______________________________________________

Workout 123008:

1:30 Min. Long Cycle @ 2 20kg and 10rpm

Then Immediately:

6 Min. OALC @ 20kg and 10rpm

Then:

4 Min. OAJ @ 32kg and 8rpm

Then:

20 Min. Run

______________________________________________

Year End Workout 123108:

10 Min. OALC @ 24kg and 10rpm

I switched hands every minute.

Then:

5 Min. Run @ 8rpm and 2% Incline

Double Dose

I've been working with doubles lately and seeing great progress.  I always say simplicity and consistency are the keys to success.

Workout 122408:
10 Min. OALC @ 24kg and 8rpm
This was a great Christmas Eve practice that stimulating the strength hormones and tested my strength endurance.  It felt really good and I'm glad these longer sets are getting common place for my conditioning.

Workout 122608:
5 Min. Long Cycle @ 2 20kg and 6rpm

Then:
5 Min. Jerks @ 2 20kg and 8rpm

Then:
30x Pullups (just for kicks)

100x JS @ 45#
20 Min. Run @ 7-9mph

This Too Will Pass...

Lately my focus has been on actually completing my workouts.  I haven't had the highest amount of desire.  Sure the motivation is definitely still there and will not leave until I reach my ultimate goal, but my mind simply wants to give in to my body's desires of not wanting to put in the work and time.  Needless to say I've fought through each workout.  I understand this is simply a phase and it too will pass.  I'll be very excited when it does. Then I can really make some good progress.

Workout 122008:
4 sets of 2 Min. OALC @ 24kg and 12pm



Workout 122208:
South Mountain Hike



Workout 122308:
4 Min. LC @ 2 20kg and 6rpm
 
Then:
6 Min. OALC @ 24kg and 8rpm
 
Then:
1:30 Min. Double Cleans @ 2 20kg and 10rpm
Then immediately dropped 1 bell and continued with One Arm Cleans for an additional minute per arm and 12rpm.
 
Then:
4 Min. OAJ @ 24kg and 12rpm

Then:
100x JS @ 45#
20 Min. Run

Power of 3

The past 3 workouts have been great progress and I'm feeling stronger every day.  That's the point and so in reflecting on the past 4 weeks since I started my Master of Sport training I am very happy with the direction it's going.  Consistency leads to success and success is always connected to progress.  Any progress is good progress.  Consistency in repeated practice is always the key.

Workout 121608:
3 Min. Long Cycle @ 2 24kg and 6rpm


Then:
10 Min. OALC @ 24kg and 8rpm


Then:
3 Min. Jerks @ 2 20kg and 8rpm


Then:
10 Min. OAJ @ 20kg and 8rpm

I took video of this workout and will post it after I edit everything.

______________________________________________
Workout 121708:
6 Min. OALC @ 32kg and 6rpm


Then:
4Min. OAJ @ 24kg and 16rpm


Then:
20 Min. Run

This felt good with the 32 except for my grip for some reason.  I rarely ever have grip issues, but today was the day.
______________________________________________
Workout 121908:
8 Min. OALC @ 24kg and 8rpm


Then:
4 Min. OALC @ 28kg and 8rpm


Then:
4 Min. OAJ @ 28kg and 8rpm
2 sets of that and then:
50x JS @ 115#
Guerrilla Sprints @ 7mph and 1% incline for the warmup and cooldown and then 12mph for the 20s intervals

I decided to use an intermediate (28kg) bell for some work today and it actually felt very good.  I think I'm gonna be doing more work with it since it's provides more intensity than the 24kg, but not so much of a blast like the 32kg gives.  I love how my body is acclimating very well to the 24kg so much so that it feels actually quite normal to pick it up and toss it around.  A few short months ago it was work, but now it's common place.  That is good news to me that my program is working.  Remember there is nothing fancy about what I do.  I keep everything simple, consistent, and constantly work very hard.  That is no secret.  The only secret is that basics work and don't steer very far away from them in whatever you do.

When I was wrestling I used to watch college and Olympic wrestling matches to see if I can find tricks from the best of the best to better my game.  I remember the first time watching this.  I was actually bored to death.  The reason is not because wrestling is boring- well at least not to me.  The truth of the matter is that it can be boring to watch top level wrestlers face off because they don't do anything fancy.  They pretty much only use the basics.  It is the battle of the bare essentials and whoever can catch their opponent quicker is usually the winner.  Much of it is mental as well, but what they do is fight for the best position by using the basic wrestling moves.  The one who comes out of top is the one who executes perfectly what he has done thousands and thousands and thousands of times before.  There is no secret to success in fitness.  It simply boils down to the raw.  Work the basics and practice them continually.

Get to the point where you're bored to death of it.  It is in those moments where the body will always be changing and getting stronger.  The people who abandon these moments of boredom in their programs are the ones who rarely if ever experience optimal results.  In today's day and age the attention span of most folks is way too short.  They get their "A.D.D." moments and then try to excuse that for why they must keep entertained in the gym.  That's funny!  Exercise entertainment... LOL!!!

Ok I'll end with a thought.

"Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power." - Lao Tzu

Too many people give in to what their body wants.  Why not make your body do what you want it to do.  It's too hard?  Well tough!  Do it anyway!  Maybe you'll feel better and experience great results in both health and fitness.  Maybe you'll be more successful in other areas of your life because you get mentally stronger each time you persevere against yourself.  The comfort zone must be left in order to progress in pretty much anything.  The body is a strange thing.  It can control us if we allow it and it can be used as a great tool if we learn how to control it.  The choice is entirely up to us.  We must decide who's in charge.

Always Have or Create A Clear Plan

It is said that all things in moderation is fine.  I disagree.  Have you ever seen anyone do anything in moderation?  NO!  Humans are creatures of extremes in every way.  We are either hot or we are cold.  I rarely, rarely, rarely see anyone in the middle with anything.  So that being said the majority of the human population should not be told to moderate.  How is that defined anyway?  That is very wide open to define among people.

Ultimately what is best is what the human body can efficiently digest, process, and absorb effectively.  If some food type disrupts this in any way it is not ideal.  Dense and lean meats tend to do this.  Does this mean to never eat it?  Not necessarily.  It all depends on your goals, your health desires, and your quality of life aspirations.

No one has really truly defined what moderation actually should mean relative to each person.  They simply say eat this or eat that in "moderation".  Moderation for a 250lb. person is very different than to a 150lb. or 135lb. or a 120lb. person.  Yet there still is no real clearly defined moderation concept.  So when left up to the public they stick with what they do best- extremes.  Then society remains overweight- obese and very unhealthy.  Just because symptoms are not present does not means that someone is healthy.  Symptoms are usually the last sign that there is a problem.  Keep in mind that symptoms are simply that- a sign of an existing problem.

Ori Hofmekler, author of such books as The Warrior Diet and The Anti-Estrogenic Diet, says if we are not actively living then we are passively dying.  That is very, very true.  If we are not pro-active on our health and going after it each and ever hour of our day then we will not be positively impacting ourselves in every way we can.  Most people just go through their days and eat whatever, remain inactive thinking their kids keep them active when if that was true why are they still deconditioned and fat, and then years go by and they don't know what to do.  They let the months and years pile on top of each other burying them in a sea of guilt (whether conscious or subconscious) and then lose all control over the one thing they actually can control most of the time-- themselves.  Sometimes the only time people get for themselves is the time they spend exercising.  That is a great de-stressor and health promoter.

Doing something, even if it is not optimal for great results, is still far better than doing nothing.  Get off the couch.  Get away from the desk.  Get in to shape by doing something productive.  Walk, jog, run, sprint, bike, row, swim, and step out into better health.  This is the direction that will get you going. Momentum must be created by taking the first step.  After you get started, no matter how you start, then you can introduce more and more into the mix such as resistance and higher intensity movements.  Once that is done then simply make being active a priority every single day.  Some articles and trainers say do something 3 times per week.  Let's forget trying to remember that and say let's do something every day whether little or a lot.  If you need direction then get it.  There are many, many great trainers and coaches very willing to design great programs as well as guide you through them alongside you.  I always advise all my new clients to work as much as they can with me for the first couple months so that I can educate them with every opportunity we have so that they will feel comfortable on their own practicing what I teach them without concern of doing something wrong.  Also this definitely motivates them to stay on track toward their goals.

It is great to have a goal, but a goal without a plan is only a dream.  A clear strategy to reach all goals must be in place and properly executed.  More often than not folks start up at a gym and have no clue what they are doing or even what to do at all.  So they just jump on the things that keep them within their comfort zone.  They usually walk or jog on the treadmill, elliptical or even bike.  That sort of program will work for about 2 weeks until they are bored.  Then they simply fall into the same gym rut hundreds of thousands of other people are.  Most gym-goers or aspiring fitness folk don't have a plan at all.  I even ask some people some times and get blank stares.  They just don't know what to do.  The ones with an answer more often than not simply give me the speal of 30-45 min. of cardio machines preceded or followed by some sort of selectorized machine circuit that really has no rhyme or reason, but they do it because that's all they know.

Get your plan from experts rather than magazines that need to continually sell new issues that beat out the last.  Get your plan from the experts rather than friends who workout and may have different goals than you and may also not fully understand how to offer proven advice specific for your desires.  Don't waste your time watching others at the gym who probably do the same things all the time.  I have seen it for years and these same people also look the same and rarely to never improve.  They do their arm curls, leg presses, lat pull-downs and then walk on the treadmill for 30 minutes at a 5% incline thinking they are doing something efficient and productive.  Of course it is still way better than being inactive and lazy, but why not be as productive and time efficient as you can when you exercise.  That way you always get the absolute most for your hard work and invested time.  This is all about you and how healthy and fit you want to be.  That is entirely up to you to decide.  Once you decide that no one and nothing will stand in your way. 

There is a saying that the BEST workout program is the one that you're NOT doing.  That essentially means that a lot of folks get swayed by this magazine, that website, buddy, Youtube video, and sorry to say even personal trainers to try this or that workout program.  In the end the basics are what works and mastering them over and over and over again in your daily practice is the ONLY way to succeed in anything and everything you set out to do.

 It's all about consistency and practice.  If you want to be good at something you must practice it many, many times.  You cannot sway from your time.  If you do your progress will always suffer.  If a boxer wants to be good at boxing he must practice thousands and thousands of punches.  Same holds true for someone who desires to lose weight, run a marathon, lift a very heavy weight, practice Kettlebell lifts, etc.  If you wanna be good at something you gotta put in the time.  Then and only then will you truly see your progress come.  There is no way around that.  There are no short cuts.

Don't be swayed by anything. Stick with your program. If you need help with that seek out someone who has been where you aspire to be. Never take advice from anyone who has not.

Makes sense right?! Sure does. Now it's up to you to go out and do it. Go get what you want! Decide today who and what you want to be. Don't let anyone or anything ever stand in your way!

Back In The Saddle

Alright!  I'm back to Long Cycle!!!  My hand is all healed up and I'm good with 2 bells too.  Today my back did very well as it did not hurt even one bit during my sets.  Of course post workout it did it's normal tightness, but it's not nearly as bad as it ever used to be.  I'm so glad for that because this has plagued me for over 2 years now.  I sure hope I'm finally on my way "out of the woods" with this injury so to speak.

Workout 121508:
5 Min. Long Cycle @ 2 20kg and 6rpm


Then:
4 Min. OALC @ 24kg and 8rpm


Then:
4 Min. OAJ @ 24kg and 12rpm


Then:
100x JS @ 45#
20 Min. Run

Dat Tis It and It Was Good!

Believe In What You Do and Stick With It!

I believe my hand boo boo is pretty much gonna be good to go come Monday for some Long Cycle- FINALLY!  I like Jerks, but I am really preferring the full package that a good Long Cycle set brings.  I am making great progress so I will apply all that toward more Doubles work.  I am finally able to breathe better in the rack position with 2 bells and can almost, almost, almost get my elbows to a rest position on my hips.  One Arm is not a problem, but the 2 Arm elbow thing is still needing a bit of work.  I don't think it's too far off though.  One workout at a time!

Workout 121308:
5 Min. Jerk @ 2 20kg and 6rpm
Ok this felt just right.  I could have gotten a 6th or 7th minute out of it, but again didn't wanna push it past how my back was feeling.  My strength is definitely there and my survival is very good.  I can rest for real instead of praying that the set finishes.  Soon I'll be at the 10 min. mark with the 20's and can be stabile enough for the 24's on my back past 3 min.

Then:
4 Min. OAJ @ 20kg and 12rpm
This was almost too easy for me today, but I didn't bring any other size bell with me.  I worked out at the gym today to conserve time.

Then:
2 Sets of 50x Jumping Squats
1st set was @ 115lbs
2nd set was @ 135lbs
This felt good too.  Next time I will increase this weight as well and/or perform a 3rd set.

Then:
15 Min. Run

It's all about consistency and practice.  If you want to be good at something you must practice it many, many times.  You cannot sway from your time.  If you do your progress will always suffer.  If a boxer wants to be good at boxing he must practice thousands and thousands of punches.  Same holds true for Gireviks.  If you wanna be good at Kettlebell Lifting you have to perform thousands and thousands of the relative lift.  Then and only then will you truly see your progress come. 

There is a saying that the BEST workout program is the one that you're NOT doing.  That essentially means that a lot of folks get swayed by this magazine, that website, buddy, Youtube video, and sorry to say even personal trainers to try this or that workout program.  In the end the basics are what works and mastering them over and over and over again in your daily practice is the ONLY way to succeed in anything and everything you set out to do. 

Don't be swayed by anything.  Stick with your program.  If you need help with that seek out someone who has been where you aspire to be.  Never take advice from anyone who has not. 

Makes sense right?!  Sure does.  Now it's up to you to go out and do it.  Go get what you want! 

Post Workout Recovery

I've been doing something for quite a while now that has been working very well.

I blend 1 cup of organic raw, full-fat milk with 1 cup of pineapple and 2 tablespoons of organic 100% dark chocolate powder.

The pineapple has an enzyme in it called Bromelian. Bromelian breaks down proteins as well as is anti-inflammatory. Both are great benefits that I want. It also has just enough natural sugar to sweeten the shake so that the chocolate isn't as bitter.

The brand of dark chocolate I use is "Green and Black's" which you can get online or at Whole Foods Market. It's very inexpensive too. I use about 2 cans a week and spend about $4 total on them. It has ZERO sugars in it.

This is very, very good tasting and very, very beneficial for overall recovery. I have experienced great results on this recovery meal and it is much, much cheaper than most anything else. Many of the old school strong men used to drink chocolate milk after their workouts so this is something I've known about for a while and it definitely works. Sometimes the best things are the simpliest things. No need for fancy and expensive supplements. Stick with what works and always stick with the basics.

Just A Bunch Of Jerks

Since my boo boo isn't quite healed on my hand yet I've decided that this weekend's workout is all Jerks. One hand or two hand it doesn't really matter as long as my volume is right.

Workout 121208:
3 Min. Jerks @ 2 24kg and 6rpm
This went very well and I'm FINALLY finding a better rest position. The strength is there. The stability is there. My back is actually feeling quite strong, but I'm not gonna tempt it so I don't over do it. My progress is going in the right direction and I'm going to keep it there. There is no rush to my Master of Sport goal. I WILL get there. I have one thing standing in my way- time. I must wait for recovery, increased strength, and for my back. Not a problem. It will all happen in the right timing. All that matters to me is that it happens.
This set felt very good to me and was an improvement from even a couple weeks ago when 1 and 2 minutes of double 24's felt heavy. I actually felt that I could have gone a 4th minute, but again didn't want to chance injury.

Then:
3 Min. Jerks @ 2 20kg and 8rpm
This was good too and I could have done more. My energy felt strong.

Then:
6 Min. One Arm Jerks (OAJ) @ 20kg and 10rpm x 2 sets
Good set so I did another one right after.

Of course I gave a good couple minutes rest in between. :)

Who Is Valery Fedorenko

This was a recent American Kettlebell Club video post and I thought I would share it with everyone as he is one of the men who taught me what I know as well as believe in the practice of kettlebells.

After accomplishing many firsts at a very young age, Valery Fedorenko retired from Professional Kettlebell Sport to pursue his new goals! The first goal being to promote Kettlebell Lifting as a superior way to get in shape! He knew that the best way to do this was to go to America and introduce the Kettlebell and his methods there. In 1999 he brought the first Kettlebell to USA and has not stopped talking about it since! He has a secondary goal to bring more Master of Sport of Kettlebell Lifting to the world than any Coach in history, but that's his competitive nature! He is currently Chief Advisor for World Kettlebell Club and Head Coach of Team America, and has students from age 8 - 80! In this capacity he cooperates with Top Coaches from all over the world to educate the masses of planet Earth!

Some of Valery's Firsts:

*First World Champion in Kettlebell Sport history (80kg)
*First to Snatch 200 reps with 32kg in 10 minutes
*First Junior to win a National Competition
*First kettlebell demonstration in America 2000/NYC
*Youngest Master of Sport World Class
*Youngest Honoured Master of Sport

For more information on Valery Fedorenko or World Kettlebell Club, visit: http://www.WorldKettlebellClub.com

On The Fly

The day started out with me having a lot of energy and feeling great, but as it drew closer to my workout I felt myself feeling- not drained of energy- but rather the feeling where I've been working hard lately and my body simply needed a break.  So I modified my workout a bit and kept it short and sweet.  That's the beauty of great program design.  It can be done on the fly if need be.  Don't even ask where I got that pic. LOL!


Workout 121008:
6 Min. OALC @ 32kg and 6rpm
Ok well something happened in the second half of my set.  My right arm worked perfectly and I actually felt very strong during the 3 minutes it was supporting the 32.  Then it was my left arm's turn.  Usually I'm quite strong in my left even compared to my right.  I had a callous tear on Monday that effected me during this workout.  Saturdays Snatches (which I don't practice at all ever since taking up Long Cycle) created a blood blister on my left hand that tore open during my Long Cycle set on Monday.  So while I practiced this set with the 32 I had some mental issues movitating myself with the low energy I was feeling that all I could think about was the darn callous and not letting the bell touch it.  Needless to say I had to set the bell down during the 5th minute and walk away for about 10 seconds before realizing that I was acting like a kettlebell baby and needed to warrior up to finish my set.  So despite my 10 second boo boo hand pity party I finished my entire
6 minutes and went 10 seconds longer to make up for it.  My reps per minute on the last 2 minutes dropped to 5 and then 4 respectfully.  Now the only reason for that was my hand issue.  The strength is there because I've done it before.  All I need to do now is heal up and I'm back in business.  I think the next workout or 2 I may have to just do some jerks so that I don't aggrivate my cut anymore.

Then: 3 sets
1 Min. Jerks @ 2 20kg and 12rpm
This went VERY well and made up for my embarrassing Long Cycle set from before.

Then:
100x JS
Guerrilla Sprints

Dat Tis It!

AKC Coach Andrew Durniat Trains 20 Reps Per Minute In Snatch

This is a great display of overall strength.  Awesome job Andrew!!!

This vid is also really cool cause I'm in it too.  Check out the good looking bald guy in the front row wearing a black shirt. LOL! :)

Quads

Today I decided to do 4 sets of 4 minutes a piece. I did 2 One Arm Long Cycle sets and 2 One Arm Jerk Sets. It worked and I had to force myself to do this workout as yesterday's left my lower back inflammed a bit more than I like to feel. It's still not in the injured spine sense, but simply muscular. That I can deal with. Also my neck has been tight all day causing me some headaches which I NEVER get. So needless to say today I had to dig deep. I did and I overcame.

Workout 120908:
4 Min. OALC @ 24kg and 8rpm x 2 sets

Then:
4 Min. OAJ @ 24kg and 12rpm x 2 sets

Then:
100x JS @ 45#
15 Min. Run

Dat Tis It!

Every Workout

The title of this post symbolizes mindset. Mindset is everything with kettlebell lifting and practice. If you do not choose to do it you will not. If you choose to be weak one day you will be. If you choose to push through that weakness, no matter what that might mean, you will. Choices control our lives. Every choice we make has a consequence. Some might be good and some might be bad, but regardless it is up to us depending on what choices we make. That's life and kettlebell lifting is part of life- at least it is in my life. When we choose to wake up each day to begin what can either be a great day or a not so great day it is up to us what attitude to take. Sometimes the only thing we control in our lives are our attitudes. That can definitely make a huge difference in our dealings with others.

Without getting too philosophical I wanted to make simple mention of those thoughts. Within each workout lies the option of continuing on and giving up. The body can be very weak when placed under stress. The mind must be tougher to persevere. It is those who continue on despite discomfort, depleted energy, and muscle fatigue that truly experience the greatest results.

During my own workouts I must take them one at a time. When I am performing a timed set of kettlebell lifts I must focus on each and every rep. That means I cannot think about the next minute of reps or what I have already done, but I must think about the very next rep that I'm about to do and do it perfectly. With each workout I cannot look beyond the one I am about to perform. I cannot dwell on past workouts, but focus on everything I am doing at hand. What works best for me is during a set I decide what my pace will be and then every 30 seconds I focus on completing the number of reps I need. For example if I decide I want to perform 10 reps per minute of Long Cycle I need 5 reps every 30 seconds no matter what to finish my set properly. So I think about not getting 10 reps done, but rather just 5. I think about the next 5 after the first are completed. Then the next minute of course starts my 5 and 5 all over again. This goes on until my set finishes.

Every workout is the same way. I must mentally get through each workout and not worry about the next one or past ones. Each workout poses its own challenges that must and always will be overcome. It matters not how I feel or how I don't. I have to get through them all one at a time. One workout at a time. One set at a time. One minute at a time. One rep at a time. This is the only way I will survive and become successful. One rep at a time into the big picture of every workout. Then and only then will my goal eventually become reality.


Workout 120808:
2 Min. LC @ 2 24kg and 6rpm

Then:
3 Min. LC @ 2 20kg and 8rpm

Then:
6 Min. OAJ @ 24kg and 10rpm

Then:
100x JS @ 45#
20 Min. Run

Intergalactic Interdenominational Kettlebell Challenge

This weekend I had a change of pace for my workout.  Saturday was a special kettlebell challenge event called Intergalactic Interdenominational Kettlebell Challenge.  This was set up by Catherine Imes, Master of Sport, for all who desired to participate worldwide.  Essentially everyone would complete the challenge on the same day and same time, if they could, relative to their time zone.  The goal was to get the most gireviks tossin their bells around as we could all over the world.  I always want to be a part of a great thing so naturally I was on board with this idea.  I also wanted to do it to see how I would do and feel during and afterward.  The results were very good and I felt great.  Below I have listed the details of the event as prescribed.

Kettlebell Event (Not a Traditional G..S. Competition)

10 minute snatch set (SSST) -- Unlimited hand switches, set the bell down what ever you like, drop to the shoulder, whatever.
Immediately followed by:
10 minute One Arm Long Cycle (Clean and Jerk) set (UJT -- Unlimited hand switches, set the bell down whatever you like, etc.
No rest between events.
Use whatever bell you like, with the following guidelines:

Elite Men: 32 kg Elite Women: 20 kg

Men: 24 kgWomen: 16 kg

Beginner Men: 16 or 20 kg  Beginner Women: 8 or 12 kg

This was a whole lot of fun.  I stuck with the Beginner since I didn't quite know what to expect and I am all about progressing these days.  I didn't want to do anything to jeopardize that and potentially injure myself when I am on a great track.  Also I very rarely do Snatches so I didn't know what was gonna happen there.

120608- Intergalactic Interdenominational Kettlebell Challenge
Workout:
10 Min. Snatch @ 16kg and 15rpm
I did not stop at all and did not set the bell down.  I did, however, decide to switch hands each time.


Then:
10 Min. One Arm Long Cycle @ 20kg and 10rpm
Again I did not stop at all and did not set the bell down.  I did, however, decide to switch hands each time.

No callouses- THANK GOD- were torn and afterward I felt very strong.  I want to perform this for fun in about a month again with the next size bells to see what happens. 

This Is One Of The Most Inspirational and Motivational Videos

Quick Smoothie Recipes

A couple of my clients recently asked me what are some good smoothie recipes so here are a few of my favs.

Simple Wake Up Smoothie:
1. 1 Cup of Water
2. 1/2 cup of Pineapple
3. 2 Small stalks of Parsely


Simple Chocolate Smoothie:
1. 1 Cup of Water
2. 1/2 cup of Pineapple
3. 2 Tblsp of 100% Organic Dark Chocolate Powder (Whole Foods carries this in the fruit/nut section.)
The chocolate will have no sugars and provide great antioxidants as well as very good fat.

Yummy Tummy Smoothie:
1. Half of a banana
2. Half of an orange or 4 Strawberries
3. 1 Cup of Water

Super Detox Breakfast Smoothie:
1. 1.5-2 cups of water(do not add juice due to the sugar or milk due to the calories)
2. 2 Stalks of Parsley
3. 1/2 stalk of Kale or Chard
4. A very, very small handful of Baby Spinach
5. 1/2 of a Grapefruit or Orange(due to the sugars be sure to not put more than advised, but this makes the shake taste great!)
6. 2-3 Small Strawberries

With this one be sure to blend very, very well for about 1 minute to make everything into fine pieces. This drink will keep your blood sugar low in the morning which in turn keeps insulin levels low. When insulin is high- like right after eating sugary or high glycemic index carbs- you store fat. We want it low so you lose fat.

It will also assist in detoxing your body of all harmful chemicals, toxins, and fecal matter that is clogged within you intestinal folds. You will feel much, much better in as little as a week. I have been drinking this shake(or a similar version of it) for a few months now and feel great!


Enjoy!

Smash N Grab

One can never have too many posts with the title and theme dedicated to that of AC/DC's great music.  To keep with this theme trend as of late I make mention to one of their newest songs off of the most recent album called: "Black Ice". 

My kettlebell practice today was appropriately smashing and grabbing new PRs.  My progress is going very well.

Workout:
10 Min. OALC @ 24kg and 8rpm
This went very well and I felt great afterward.  This was a big, big jump from even just a couple weeks ago when I was only at about 5rpm and would never have made the 10 min. mark.

4 Min. OALC @ 24kg and 10rpm
This also was really strong for me.  I was going to do a set of jerks, but decided to save myself for tomorrow's Interdenominational Intergalactic Kettlebell Challenge contest.  That should be interesting to say the least as I have never gone 10 min. back to back with both Snatches and One Arm Long Cycle.  Interesting translates into FUN of course.

Then:
South Mountain Run/Hike on the Telegraph Pass Trail
This was the icing on the cake for me today.  I smashed another PR with my time on this.  I ran further than I ever had during the start of this trail hike.  The elevation gain is pretty good and I felt strong the whole way.  On the way down I decided to jog the entirety of it and made it without falling on my face like I did last time.

Ok so I'll tell the story.  The beginning of this hike, for me, is always a run.  Not that I care much, but luckily no one was around when it happened.  I was almost to the spot where I start walking due to the elevation.  I was feeling pretty cool as I picked up the pace a little bit while listening to some U2.  Then out of nowhere I just face-planted.  I mean I slide into first like I was gonna be thrown out.  Fortunately I didn't get hurt and even my pride was quickly cleaned up off the desert floor.  There was no warning at all or even any rocks that I could see to trip me up.  My own two left feet just did the duty.  As quickly as I fell I popped back up so that in case there might have been some on-lookers I could continue to look cool as I jogged on brushing off what just happened.

Ah the fun times of public exercise. 

Oh and please don't be mad by the choice of my pic for this post.  Of course it has nothing to do with really anything at all except for the title of the album itself.  Mmm Hmmm...  Honest!

Cool Action Pic of The Synergy Training Kettlebell Swingers

I think this pic is cool. It's of 2 clients that I used to have when I trained at another club earlier this year. Those are 16kg kettlebells too and it looks like it takes them almost no effort for their long set.
Cindi, my client in the purple, just recently got married and let me tell you- she worked VERY hard to get in great shape for her wedding.  Tina, my client in the light blue, is featured on my testimonials page.  She's got a great results story.  When you get a chance go ahead and read it here: http://www.bobgarontraining.com/testimonials.htm

2 New PRs!!

Today was a big day for me. I set 2 Personal Records (or PRs).

My goal is to work with the 32kg for the Long Cycle Master of Sport. So that being said I want to get a feel for it as much as possible so my body adjusts to its feel and weight load underneath it. Since tomorrow is my Rest Day today I decided to practice with the 32kg.

PR Numero Uno:
6 Min. OALC @ 32kg and 5rpm
This was definitely an adventure, but I got through it. I think if I really wanted to have fun I could have gone for 6rpm, but that would have been a very different mental conversation. Just a very short time ago, about 6- 8 weeks, I could barely barely barely do 5 or 6 reps with the 32kg period and that was Jerking it- let alone Cleaning AND Jerking it.

PR Numero Dos:
6 Min. OAJ @ 32kg and 6rpm
This went better than I expected and next time I can definitely get more driven out.

Then:
100x JS @ 45#
20 Min. Run

Once I fully immerse myself into working with 2 bells it is a whole other animal underneath a complete pair of 32's. For now I'll keep busting out One Arm action. Steady work and progress is what leads to success.

Continuing Nothin Fancy- Always Working Hard!

That's what my kettlebell practice entails.

Workout 120108:

8 Min. OALC @ 24kg and 5rpm
4 Min. OALC @ 24kg and 12rpm
4 Min. OALC @ 24kg and 12rpm
4 Min. OAJ @ 24kg and 12rpm

Then:
100x JS @ 45#
15 Min. Run @ 1% incline and 6.5mph w/ the last 2.5 min. @ 7mph


Workout 120208:

3 Min. LC @ 2x 20kg and 5rpm
The doubles still make me very nervous on my lower spine. I can feel it getting stronger, but just prefer not to injure it since I am progressing so well. Last time I injured it I feeling great for quite a while and then suddenly POP it went again. That set me out for about a month. I was only able to do cardio and small bodyweight things. I don't want to be there again and have a set back anymore so I baby it- to an extent. Trust me I don't go easy, but I am fully aware of my spine condition at all times. If something doesn't feel right in it I immediately slow down or stop if need be. There is a fine line between pushing through and pushing beyond where I shouldn't go. One time of doing that could be a long time of recovery.

So with all that said I will be throwing in the double bells whenever I feel I can and should. For the most part over the next few months I will be sticking to singles for a couple main reasons. First is to get comfortable in my rack position with the flexibility and right positioning. Next is so that I build up my strength in all aspects, but the back mostly. I need to condition that so that it can endure two bells whenever I fully migrate to training with them on a regular basis. Singles are very good though and always pose their own challenge even without adding a twin to the mix.

4 Min. OALC @ 16kg and 14rpm
This was a mistake as the 16kg is almost too light for me now. I actually have to really think about maintaining perfect form. The heavier bells pretty much fall into place, but the lighter ones need to be put there. I just wanted to go lighter and faster today as almost a recovery set without expending too much energy.

4 Min. Rack Holds @ 20kg
I did this so that I work on getting more comfortable in the rack. One can never be too comfy there. After all that's the only "rest" we get during a set. Surviving the set is what it's all about and the rack is the epitome of that. Practice is essential.

6 Min. OAJ @ 20kg and 12rpm


Then:
30 Min. Run


And that’s a wrap!

Synergy Training's New Blog Poster- Scott Helsley

I am VERY proud to introduce Scott Helsley as a new poster for my blog. His knowledge contributions are invaluable to our community. Recently Scott achieved and was awarded the title of "Master of Sport". This is not simply just a title as it is a great milestone in Girevoy (Kettlebell) Sport. What it takes to achieve this great honor is A LOT of hard work and dedication. He is one of few Americans to have achieved this.

Master of Sport is achieved in 2 different ways.
The first is: Relative to one's body weight the sum of the total number of reps between 2 different kettlebell lifts, the Jerk (using 2 bells) and the Snatch (using 1 bell), are calculated. This needs to be performed either in competition or in the presence of a designated and offical WKC or AKC Coach. Both events are 10 minutes each.

The second, and how Scott achieved it, is: by the Long Cycle. Relative to one's weight the girevik (or kettlebell practicioner) must perform a specific number of reps in the kettlebell clean and jerk with two 32kg (70lbs. each) kettlebells in a 10 minute set. Now keep in mind if his goal number of reps- in his case 54- is achieved prior to the 10 min. mark he must still last the full 10 min. to make it count. It's all about lasting.

You can visit Scott regularly on his own blog here: http://blog.rationalfitnesspractice.com/

Hell ain't a bad place to be

Thank God for satellite radio because the AC/DC channel has given me plenty of entertainment for the past couple of months. As I was driving home today the song after which this entry is named came on. In the actual song the singer finds himself in a relationship with a woman who maybe let's say doesn't always have his best interests in mind. At the same time she does possess certain abilities which he deems of value. This leads him to conclude that while he may in hell as far as his relationship goes, it really isn't too bad. This got me thinking about training.

How often do you find yourself in the middle of a tough set thinking "this really sucks" or "why the hell am I putting myself through this"? Yet, at the end of your workout you feel pretty good and are already making plans for the next day's training. It is interesting how you get from point A (hell) to point B (let's do it again). What can we do to facilitate the transition?

I have blogged a bit about the virtue of long timed sets which are the hallmark of kettlebell sport. I have also discussed some mental techniques to facilitate survival during them. Looking at the big picture though, I think perhaps the hardest part is getting started.

Recently I was paging through a Brazilian Jiu Jitsu book by Eddie Bravo. Eddie wrote that he used to have a lot of anxiety before rolling, even practice made him very nervous. For anyone with any experience at all with this, it can be a real stresser. Most people don't enjoy someone laying on top of them and trying to submit or suffocate them. Eddie said that once he started hitting the wacky weed before training, things really opened up. I am certainly not advocating getting stoned before training but I cite this example to show that everyone feels some stress even in training sessions. You know you are going to suffer some; so how do you deal with it without having to hit up your shadier acquaintances for some Maui Wowee?

The first thing is you have to have a plan. Put some thought into what you want to accomplish for the session before you walk into the gym. Best to have it written down because that involves at least three distinct steps. You plan it, write it, and review it again just before doing it. Second the plan has to be realistic. If you plan a PR every session, it won't be long before you will fail and burn out. Schedule some variety to keep it fresh. If you are striving for a goal, lets say a given rep number in an upcoming competition you can plan the variety around the goal. Maybe have a session or two during the week dedicated mainly to assistance work or perhaps a day dedicated to cardio. It breaks up the monotony and keeps it interesting. On the other side of the coin though is the bitter fact that this should be the exception, it is not all fun and variety. You have to work the basics over and over. So eventually you will find yourself like I do quite often these days. It is evening, you worked all day and you are tired. You don't really want to train. You are hungry and you sort of have a headache. Why not pack it in? It's dark out. Maybe you have a set of 20 rep squats planned or a heavy set of 2 arm long cycle. Whatever it is you know it isn't going to be a waltz through a gingerbread forest.

Here is how to handle this. First have a cup of coffee if you are so inclined. Caffeine will give you a little boost. Not too much though if you want a restful nights sleep. Stay away from those crystal meth-like energy drinks. When you get to the gym warm up. Establish a nice ritual with some joint mobility and easy stretching. This lets your body know it's go time. Once you are loose and warmed up it is a little easier. Getting into that first heavy set is like diving into a cold pool. I often use that mental image in fact. If you prefer it is like getting in a fight. You don't want to get hit if you can help it and you always fear the first shot. That fades once you get hit. (Especially if you get knocked out.) Seriously once the heart rate kicks up you are in the game. Now it is a matter of staying focused. By this time you have overcome the inertia of getting started and you may be feeling energized. In fact you probably forgot all about not wanting to train.

So far so good. We managed to get things rolling but we still have work to do. During a challenging set you are going to want to bail out. Guaranteed. If not, by definition, it wasn't a challenging set. Since we know this will come up what are we going to do about it? First I have said this before, if you are thinking too much during your set you will fail. Pretty much all self dialogue is negative, it might not start that way but it will end that way. That is why it is better to have a mantra. Here is the difference. Let's start with self talk. I will use myself as the example: "Come on Scott you have 10 more reps easy!" this leads to doubt "Really? Man this sucks. It isn't happening today" then to insults "Don't be a pussy, don't drop the weights" finally excuses "But they are really heavy and my lips hurt really bad" As soon as the phrase "drop the weights" comes up, even if it is preceded by the word "don't". In all likelihood its gonna happen. Contrast this with a mantra that involves no dialogue. Just a simple phrase..."two more reps" get your reps and mentally repeat it "two more reps". Heck, anyone can do two more reps.

There you have it, your road map out of hell, two reps at a time.

Raw Milk and Raw Eating Is Very Healthy

Much of the food industry has employed propaganda to increase their revenue dollars.  The wine industry states that it is good for you due to the antioxidants contained within the grapes.  This is true; however there are many, many other great sources of antioxidants that do the body just as good such as what's contained within organic: strawberries, raspberries, 100% dark chocolate, pineapple, etc.

The dairy and meat industries do the exact same thing.  They say their meat is lean so that makes it good.  They say to eat and/or drink pasteurized, low fat dairy products because that is healthy.  That cannot be further from the proven truth.

First of all full-fat dairy is best due to the good fat that it provides.  Secondly pasteurization is highly outdated.  150 years ago when pasteurization was discovered beneficial was due to the very unclean farming and dairy extraction practices.  The milk would sit in pales that collected bacteria under various conditions.  Louie Pasteur discovered by heating the milk to about 161 degrees Fahrenheit for about 15-20 seconds would kill most of the potentially harmful bacteria.  It does this and it does this well; however in the process it also kills the good and friendly bacteria, vital other micronutrients such as enzymes and vitamins/minerals. 

It is a fact that people are only “lactose intolerant” to pasteurized milk- not unpasteurized (aka raw) milk.  That applies to most dairy allergies as well. This is due to all the digestive enzymes being intact.  Pasteurization also destroys some of the milk protein as well as diminishes the amount of absorbable calcium to about 10%.  This is why the dairy industry must synthetically saturate their milk with Vitamin D.  This assists in the absorption of whatever calcium is left intact.  If they simply left the milk in its raw state there would never be a need to do this. Modern dairy and farming practices are quite safe and very clean.  Most dairies, whether producing raw or not, extract the milk from the cows in the exact same ways.   The only difference is the pasteurizing of the milk or not. 

Another fact is that pasteurized milk is dead.  That is why it rots, spoils, and becomes rancid.  Raw milk never spoils.  In fact if left out on the table for length it would simply curdle and turn into cheese.  That is how cheese is made.  A culture is added to milk and then it is left to age for a specific amount of time.  Raw milk is one of the absolute healthiest drinks one can intake. 

The following was taken from the Mercola.com website. 

You don’t hear about this anymore, but in the early 1900’s milk was actually used as medicine. Dr. J.R. Crewe’s “Milk Cure” (aka Raw Milk Cure) was used at the Mayo clinic to successfully treat: 

• cancer
• weight loss
• kidney disease
• allergies
• skin problems
• urinary tract and prostate problems
• chronic fatigue, and a whole host of other chronic conditions

Naturally, the only milk available at the time was raw whole milk, rich in butterfat, from pasture fed cows.

Dr. Crewe, MD -- one of the founders of the Mayo Foundation -- published an article in Certified Milk Magazine (January 1929), describing the milk treatment as a combination of “detoxifying fast and nutrient dense feeding,” and how diseases that have no similarity improved rapidly on raw milk.  

Dr. Crewe used the milk cure for 15 years, and his patients were wild about it because it worked, and required no additional drugs or other medical interventions. Unfortunately his fellow medical practitioners were not as enthusiastic. Many physicians agreed on the fitness of dairy products as food, but were not interested in using it as a sole means of treatment.  [They made their money from the pharmaceutical companies. Surprise, surprise as there wasn’t much money in for them as dairy farmers.]

Said Crewe in his article, “The chief fault of the treatment is that it is too simple… and it does not appeal to the modern medical man.”

This despite the fact that striking results were seen in tuberculosis, diseases of the nervous system, cardiovascular and renal conditions. Anemia and pernicious anemia responded well to it, as well as toxic thyroid and chronic cough.

“Hypertension responds with equal gratification. The blood pressure improves rapidly,” wrote Crew. “I have never seen such rapid and lasting results by any other method.”

Dr. Crewe, as a result of his experiences with food as medicine, became convinced that much of modern disease is due to an increasing departure from the simple preparation of plain nutrient-rich foods.
I wholeheartedly agree.

He continues, “The treatment of various diseases over a period of 18 years with a practically exclusive milk diet has convinced me personally that the most important single factor in the cause of disease, and in the resistance to disease, is food. I have seen so many instances of the rapid and marked response to this form of treatment that nothing could make me believe this is not so.” 

Folks, when you look at the diets of indigenous cultures displaying robust health across the globe, regardless of whether their diet consists of mostly fruits, vegetables and dairy, or meats and fish, the common denominator is always that their diet is mainly eaten raw.

Stray too far from a raw, naturally-grown diet and you’re bound to encounter health complications. And pasteurized milk is definitely FAR from its original, nutrient-dense state.